Monday
A. Warm Up
2 rounds
1 length bear crawl and reverse crawl
5 steps duck walk forward
5 steps reverse
5 squat to stand
Hip Flow
A. Barbell Reverse Alt Lunge
3 x 10 total @ 2011
A2. DB Strict press from quarter squat
3 x 8-10
- keep ribs down and butt on
C. OT4min x 4 (16 min)
Run 400m
15 KB swing
10 T2B
5 burpee
Monkey 4 - sub T2B and burpee for 10 Bar MU
Tuesday
A. Warm Up
2 rounds
20 walking lunges
10 cossack squats 5/side
into
Foundation holds
3 rounds
Side plank on elbow
5 hip rebound touches every 5-6 sec
(approx 90 sec holding/side across all 3 sets)
B. Deadlift
5 x 5 @75% 1RM
- rest 2 min
B2. Strict pull up
5 reps @ 4112
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. For time
30 DB Man makers @ 25/15kg
- 8 min Cap
Lion 4 - 32/20kg
Wednesday
A. Warm Up
5 TGU/side
5 KB windmills/side
into
Shoulder Flow
B. Strict Press
5 x 3 @11X0
- build to a heavy 3
B2. Ring row with partner adductor hold
5 x Max reps
C. 16 min AMRAP
22 sumo double KB deadlift @24/16
200m farmers carry
10 KB swings
Rest 1min
Lion 4 AHAP
Thursday
A. Warm Up
2 rounds
1 length bear crawl
10 Goblet squats
30 sec hold in bottom of last goblet squat
into
Hip flow
B. Zombie Squats
3 x 5
- build some consistency in technique before going heavy
B2. Strict pull up
5 reps @ 4112
- if you can't do UB use a partner to assisst all sets
- no bands
- if easy add weight
C. Partner intervals
10 min AMRAP
5 deadlifts
5 thrusters
5 front squats
Rest while partner goes
- score is max weight
- minimum 4 sets, below 4 sets and your score is zero
Friday
A. Warm Up
2 rounds
5 drinking birds/side
5 1 arm KB OHS
10 spider man lunges
Thoracic flow
B. Back squat
5 x 1
- cap at 90%
B2. Wall facing HS hold
5 x 20-30sec
into
5-20 push ups with perfect form
C. For time
50 alt DB Snatches
50 burpee box jumps
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. plank to push up
B2. Ring dip or support holds
B3. Hollow hold (can add weight to hands)
C. Mystery partner WOD
(XMAS party teaser)
Evolve barbell Thu
Snatch focus
A. 3 position Snatch pulls
into
2 full snatches
B. 5 reps Cuban Press
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
B. Split jerk technique